Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.37% 4.62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.68% 2.66g	2.7% 1.97g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.3g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.51g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	11.7% 46.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	19.2% 17.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.6% 1.9mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	13.3% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	131% 59μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Green Snap Beans:

• 5 ounces of Stewed Canned Tomatoes have 2 times more Vitamin E than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 3.9 times more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B5, 8.3 times more Vitamin B6, 6.6 times more Vitamin B9, 1.5 times more Vitamin C and 17.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Green Snap Beans:

• 5 ounces of Stewed Canned Tomatoes have 1.6 times more Copper, 1.3 times more Iron and 36.8 times more Sodium than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 2.1 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Fructose than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 23 times more Omega 3, 2.7 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.